working 3 on 2 off. Switch A and B (30 minutes and 6 intervals)
A.
25/20 Cal Row
15 Thrusters 40/30kg
Max bar over burpees

B.
100 Double Unders (1:20 max time)
20 Pull ups
DB snatch 22.5kg/15kg

This will be a tough set of intervals, try to stay consistent in both. Good option is to go 15/10 pull ups or jumping to move fast, should be unbroken or 2 sets. Alternate hands on the DB.

Score is burpees + snatches

Scale double unders to ~1:20 of skipping. Singles 250

Set 1 – 90% – 1 Reps
Set 2 – 90% – 1 Reps
Set 3 – 90% – 1 Reps
Set 4 – 90% – 1 Reps

So ground to knee x3, knee to shrug x3 , then 3x pull from ground. This is 90% of your max clean or go by feel.

Roiku tangossa niin kauan kuin pystyt. Roikkumistyyli on vapaa, mutta remmit ovat kiellettyjä ja jalkojen täytyy olla ilmassa eli roikkua. :D

Ota aikaa ja merkkaa se tänne ylös! Paras roikkuja palkitaan. :)

Aikaa on noin 24 tuntia.

5x
3 Push Presses + 3 Push Jerks
• Work up to heavy sets. 2 min rest between sets.

Strenght
Push Press 3+3+(3-7 reps on last set @65-75-85%
rest 2-3 min bwn sets

Back Squat

7 x 7 x 55 - 60%

Send Off 3:00

12min EMOM
even: 12 wallballs 9/6kg
odd: 9 chest to bar pull ups

12min EMOM
even: 12 push ups
odd: 9 deadlifts 100/70kg

Alternate through
1. 10-15 hspu
2. 10-15 goblet Squats 32/24kg
3. 1-3 rope climbs

Clean grip deadlift.
5x10 @70%

Reset at the bottom on each rep. No need to shrug, use overhand grip.
Really important the hips stay low and chest opens, think about pushing through the floor with the feet.

Please use 80-90% of your best deadlift. That will be a good clean deadlift 1RM to work off.

3 SETS
2 high hang squat cleans + 2 split jerk @light weight

3 SETS
2-pos hang squat clean (above,below knee cap) + 1 split jerk
@moderate weight

3 SETS
clean pull + squat clean + split jerk
work to heavy set